Bottles

 Friday, July 4, 2025    The Woodshed 

Q-Warrior     PAX-Pemdas

Warmup with a short lap

Tabata style leg workout 

1-place a bottle at the end of your mat (centered).  While sitting, raise your legs above the bottle and do         leg spreads.

2-same position but do double leg rainbows over the bottle 

Take a short lap

1-place two bottles at the end of your mat (one on each corner).  Lift both legs and pull them into your chest and then out between the bottles. Then back to your chest and out to the side of one bottle and continue….in and out right side, middle and left side 

2-Both legs extended and lift one leg up and over the bottle.  Repeat on other side 

Take a short lap

1-while standing, lift one foot above a bottle and balance (each side)

2-squats

Take a long lap

Cooldown with stretches